3 great exercises for hikers


You might think that hiking is one of the best exercises a person can do, but there are always ways to make it even better. Getting out in the fresh air is a great way to spend a weekend and trekking across our beautiful planet while hiking is just an added bonus. Hiking is a great exercise, but just like most other activities, time spent in the gym can help condition your body to be better, faster, and stronger. Here are three great exercises for hikers.

Reverse bosu lunge

One of the main things you should work on improving is the strength in your glutes. There tends to be a lot of inclines and declines on hikes, and that is something you need your glutes for. The reverse bosu lunge is perfect for giving your glutes, thighs, and hips a strengthening workout.

3 great exercises for hikers

It couldn’t be simpler to do the reverse bosu lunge, all you’re going to need is a bosu exercise ball and a little bit of space. Stand with one leg on the ball and then lunge backward with your rear leg. Lower your hips so that your rear leg is 90 degrees at the knee, then use your front leg to do all the work in getting you back to an upright position.

Then just slide your rear foot back to your original stance, and you’ve completed your first reverse bosu lunge. Do the lunge ten times per leg.

Glute bridge

Your hamstrings are another vital body part when hiking, and you’ll need them to give you the spring in your step to climb over small obstacles in your path. The glute bridge makes sure to strengthen your hamstrings, while also giving your much-needed glutes another workout. Place your back on a workout bench and your feet on the floor to create a bridge shape.

Add a weight to the top of your legs and then lift your hips, clenching your muscles when you get to the top of the lift. Do this 10-15 times. Change the weight according to your body’s capability and try to work up to lifting around 35 to 40 pounds.

Goblet squat

Your lower body is basically everything you’re going to need to do well on a hike, and the goblet squat makes sure to work most of it. It is an all-encompassing exercise that should definitely make its way into any workout that you do. The goblet squat is pretty straightforward, and all you need to do is get yourself something heavy like a kettlebell or a dumbbell.

3 great exercises for hikers

Stand up straight with your legs as wide as your shoulders then, keeping the weight close to your body, lower yourself into a squat position. Keep going down until your thighs are level with the floor then lift up through your heels all the way back up. Make sure to keep your head upright and repeat this 15 times.

These are three exercises you should get squeeze into your workout to improve your hiking experience. Your lower body is super important in hiking, and these exercises will have you leaving everyone else eating your dust.